Q: Z-Pack
PAX: FixerUpper, Shotgun, Magic Mic (Jarrett Woodall), Natty, CrossPuke, Mountain Ice, Recoil (Blake Conley)
FNGs: None
COUNT: 8
WARMUP:
SSH
Windmills
Hillbillies
OH Claps
Shoulder Taps
Moroccan Night Club
Michael Phelps
Squat and Reach
Merkins IC
THE THANG:
Eight, mostly CMU exercises in a circle.
1. Thrusters
2. Curls
3. Flutter Kicks – no CMU
4. Blockees
5. Lunges – with CMU
6. Tres Merkins (diamond, regular, wide hand width) – no CMU
7. OH Press
8. Swings
Work for 45 seconds, rest for 10 seconds. Each round is only 6 exercises. Remember your spot in the circle for the next round.
Between each round mosey to the monkey bars at the park playground. First Round do 10 pull ups. Second Round do 10 toes to bar. Third round is either exercise, 10 reps. Modify by doing rows using the playground equipment. Then mosey back to the AO parking lot for another CMU round.
We did 3 rounds of the CMU Circle of Gain and 3 times to the monkey bars.
Hot and humid again for a workout, water helps
MARY:
Big Boys
American Hammers
Hello Dollies
LBCs
ANNOUNCEMENTS:
1. F3 Veteran Survey – contact Door Kicker
2. F3 RoCo Convergence on 8/2/2025 at 7am at Rampart, there is a signup link in Mermaid’s email
3. F3 Dad Camp 8/15 -17, there is a signup link in Mermaid’s email and more details.
4. Street Hope – Otis is getting F3 Knoxville organized this year to support an anti human trafficking campaign. Mermaid’s email has more details.
5. F3 Knoxville 10 year anniversary convergence on 11/8 at 7am. Probably at Asylum
6. GoRuck Tough and Basic 11/14-15
7. Iron PAX starting the last week of August. The Quacken will do Iron PAX workouts on Wednesdays. Iron PAX lasts 5 or 6 weeks.
COT:
Check on Your People
Check in with a friend or family member that you haven’t talked to recently. Maybe someone who is alone or might be lonely. Give them a call, ask how they are doing, be prepared to listen.
Ecclesiastes 4:9-12 ESV
[9] Two are better than one, because they have a good reward for their toil. [10] For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! [11] Again, if two lie together, they keep warm, but how can one keep warm alone? [12] And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.